A TIFICIAL WEETE
A partame
In recent year the u e of artificial weetener . has ri en dramatically with the advent of aspartame. Mo t of you are mor familiar with the trade name NutraSweet and Equal found in almo t all diet reduced calorie and .. ugar fre " product old today. But i thi product really "a afe, low calorie alternative to ugar" a we have been told ince it depo ed accharin a the artificial weetener of choice everal year ago?
First. a little background: For year science has been working on alternative to ugar for everal rea on , but mainly to provide a weet ub titute with few r no
calorie . Saccharin (Sweet WLow. Sweet 10), a noncaloric petrol urn d rivative which i absorbed by the body and excreted unchanged in the urine, was thought to be the perfect ugar ub titute. It has zero calorie and i about 500 time weeterthan ugar. However. once
further re earch found it to be carcinogenic. the earch wa on for a new artificial weetener. ext came a partame ( utra weet Equal) which i a combination of the amino acid phenylalanine and a partie acid. It has almo t no caloric content, i everal hundred time sweeter than ugar and be
(continued on page 4)
#9 JANUAR YI
FEBRUARY 1995
WHATONE E TO ABOUT
by Bill Rile
When I am training or attending a mall race on fall and winter weekend aft r a bu y ummer of Triathlon • I am often a ked "Do you have omething special you are training for" or
tal mileage including "What do you have 1.5 mile warm up and c ming up?' Myancool down i 6 mile .w r i u ually th Thursday j anothersam . "I'm ju t
a y 5 miler , intraining for Bo ton.' crea ed to 10 mile inActually, I am 8 wk. Friday i atraining for Boston, club 5 miler run at 30 but on the way I am .econds lower than putting in the work 10K pace. Saturdaythat give me the n
Wedne day i medium effort at the track or road interval all at 10K pace . Track workout might coni t of 80-82 econd quarter and
th road work would b 2 minute . on, I minute off. To
duranc background for all of my race in 1995. After the last Triathlon, u ually in early September, un le I am at the Iron man, I begin to put in my road mileage. From a ummer average of30 mile a week I work up to 50, often entering a late fall marathon or 50 miler as I did in 1993. Fully 2/3 of my yearly mileage fall in the e 6 month .
By the middle of September. I begin increa ing my weekly mileage very gradually, by no more than 3-4 mile a week or 10%. By mid ovember I am at 50 miles per week. My cheduJe look like thi : Monday i an off day from running . Tuesday is an easy 5 mile , increa ed to 10 mile in 8 week .
i an off day but end up a an optional 5 miler. unday i my long low run which I do at 1 minute lower than marathon pace. These run start out at 10 miles which i the distanc of my long run in the ummer wh n not racing and build to 20-22 mile in 8 week . I hould al 0 add that with the e long run • I alternate running the "long" one with a moderately paced 10-12 miler that i clo er to marathon pace. I con ider thi run
(continued Oil page 4)
ED ITOR NOTE
There was no November/ December issue
of Endurance News
REFLECTION ON TV 40 A D CHROMEMAT by Debbie McSorley
erything and asked "do you have
any Chromemate? " Ye of cour e.
He had been holding out on me . WeJl, I made up my mind to try
it - 200mcg dai ly. A new Ap
proach! J mea ured and weighed
myse lf and wrote it down on a 3x5
card and tucked it away. I kept up
the exerci e. a more rea onable 6
A family member not my hus
band "mentioned ' that it look d
like I had ga ined weight . He left
the next day for a winter in Florida
and I got on the cale .. . Sure
enoug h... 5 pounds! Not 0 bad except it was two
mont h before my 40th bir thday. I had not thoug ht about my weight
in year. Living in Mar tons MilJ on Cape Cod with my hu ban d Bill
Riley, and around the corner from
elit triathle te Ma rci Cantu and
Jon Bo ld, I was not a couch potato.
But, timing is everythi ng! I took the
words to heart and w nt into action.
It w the end of the Triathlon
season and time for my many varied winter workout . The e in
cluded rowing , running in. id and
outside, Cindy Crawford' exerci e video , cro country kiing,
ice kating, biking in ide on my
trai ner, water running and wim
ming ... two wo rkout daily, 10days
at a time befo re a day off.
Four mon th later the pound
were till not com ing off. [felt my
rnetabo li m was at a tand till. I
had turned 40 and wa orne what
frantic . Had my body failed me?
All the good nutr it ion and hour of
exerci e, and thi i what I get in
return .
February came along and I read a magazine article on Chromium.
I a ked my husband what he knew
about it. He aid there were bro
chure on the tab le with hi rece nt
hipment of E-CAPS. I read ev
day a week and we maintai ned
our low fat diet.
Summer arrived and it wa
Triat hlon time again. Lot ofposi
tive comment carne from friend
and fellow ath lete. I had not re
ally noticed . Perhap it was time
to find the 3x5 card from 6 months
earlier. Imeasured my elfagain. 1 hadlo t2"offmyhip and 8 pound
were GONE. I wa ec tatic . I am now 41 , I urvived a
woman ' trauma of turning 40. I know thi decade will bea great one!
Be ide helping me 10 0 e the
weight I had been unab le to get rid
of I was award d the Cape Cod
Athletic Club multi- port award
for the year and I also p laced 3rd in
my age grou p in the N w England
Series. r honestly feel that Chrome
mate played a major role in my im
proved appearance and result .
Debbie McSorle is a licen ed Real Estate Broker. She owns Rentals Unlimited in Cape Cod which handles residential property rentals.
Chromemate is ava ilable from
E-CA PS for $9.95 pe r 100 tab let bott le . Call ) -800- 336- 1977. •
.'
2
Many health con ciou athletes
as well as millio n of other Ameri
can are uffering the ill effects of
Mono odi um glutamate (MSG)
that they don't even know th y are
inge ring a a re ult of poor label-
packaged food items. orne of you
may even have it in your pice
cabinet as the ea oning Accent .
Expert believe that ne in
three Americans may experience
adverse reactio ns from ingesting
MSG , incl ud ing
"Experts believe th a t one in th ree Am eri ca ns may
experience adverse reactions fro m ingesting MSG, inc ludin g
head ac hes , diarrhea , or extreme fatigue. H
headaches, diarrhea,
or extreme fatigue .
Some peop le may
even uffe r lif
threatening reaction
such as ever asthma
attacks , heart fibr il
lation and evere de
ing requirement by the Food and
Drug Admini tration . Although
the FDA ha been aware of MSG
ensitivity since at lea t 1968, its
regulation only require that it be
identified on food labels when it i
in its pure t form (99% pure) . In
order to avoid the stigma of MSG,
many companie simply u e it in a
less pure form and list it a a "natu
ral flavoring' or "flavori ng' on
the ingredient label.
You may have heard of or per
onallyexperienced 'Chi ne e res
taurant syndrome" (tingling, swell
ing, numbnes occurring within
two hours of eating) . Althoug h
Chinese restaurants have a reputa
tion for u ing lots of MSG, it i a
popular flavor enhancer u ed in
restaurants erving all type of
food, as well a many canned and
pre ion . In fact, in
an FDA pon ored 1990-1992
tudy it was ree mmended that
MSG be avoided by preg nan t
women, infants, children, women
of child bearing age and people
with mood di order .
The e group , which number
over 100 million. have no way
under current FDA regulation to
know th amounts ofMSG pre ent
in the food they eat. Thi i
because if it i Ie than 99%
pure , manufacturer do not have
to li t it a " mono odium
glutamate" on the label.
In light of the volume
scientific re earch that
substantiate the seriou
ne of tbe MSG prob
lem, the logical thing for
the FDA to do would be
to change the existing
of
regu lations to require all food la
bel to Ii t the amount of MSG
pre nt, no matter what its purity,
accompanied by a . imple caution
ary tateme nt to those group mo t
at ri k, Until thi happe n, health
con ciou indivi duals hould take
very precaution to avoid con urn
ingMSG .
If you believ you are ensi
tive to MSG, here are me ug
gestions:
I. Avoid eati ng canned or pro
ce ed food whenever po
ible.
2. Read label carefully and look
for tho e nebulou word like
and other natural flavoring.
Sub titute the e product with
ones that have "clea ner" natu
ral ingredie nts .
3. It i important to know if a
restaurant u e MSG. If you
are not sure, ask if your food
can be prepared without it. •
3
(WlNTER TRAINING cont'dfrom page J)
to be my most difficult but worthwhile run. From past experience I find it impos ible to run a 6:45 paced marathon if all of my long runs are at a 7:45 pace.
Culminating with the Boston Marathon, th is winter training give me the endurance back ground I need for the Triat hlon season, which in New England begin in late May. With road work behind me I am now ab le to cone ntra te on the more intense workout necessary for the shorter event . Training for three events is difficult time wi e, let alone try
ing to find the time for long runs every other weekend . r tend to get run down with long runs in the summer while at 0 biking and
wimming. In addition, I really feel that
my di tance training from September to May puts me in good tead for my biking and wimming as well . It doesn t take as long to get into shape for either regimen. I definite ly feel that the winter' road work carrie over in a mo t beneficia l way.
Do 1 bike or wim in the off eason you might be wondering?
Yes, but I do not con ider either to be in the "traini ng mode". 1swim Monday, Wednesday and Friday and all ] do i wim 1,800-2 000 yards stra ight. No interval and no workout with the Master' group until March. Io nly want to keep a fee l for the water and to keep 100 e
=(iI .-il-Ii (ASPARTAME cont'd from page J)
cause of an absence of any negative publicity most con umer are under the ass umption that it i completely safe as a food additive.
However, the stati tics regarding aspartame te ll a muc h different story . Accor ding to the FDA, more than 75% of all non-drug complaints receive d are about aspartame. Thi tra n lated into almo t 7,000 case of adverse reaction as of ear ly 1994. The complaints inclu de vomiting, nausea, abdominal pai n a nd cramp, mu cle cram p and spasms, mood change , dizzi ness and headache . These number may not eem high, but you mu t also cons ider that very few people w ho experience the e side effect thi nk to as ociate them with an artificia l sweetener or take
the time to file an official complaint with the FDA. So realistically, the above number could be multiplied expone ntially to get a more accurate picture of how many people are being adversely affected by a partame,
Another trike against a partame is that it i t 0% methanol (methyl alcohol). The poi oning effect of methanol, which can damage the optic nerve cau ing blurred vi ion and even blindne s as well as other ailment , are eumutative, Themorea partame you eat, the more methanol bui Id up in your system. Additionally the absorption of methanol is increased when a partame is broken down, a i the case when it is haled or decompo e with age. De pite thi
from all the running. A for biking I ride in ide on a trainer two day a week for 30 minutes, ju t pinn ing, bent over the Aero bars
to keep my lower back 100 e. Real biking does n't begin for me unt il April.
So have fun during the winter. Train for a pring marathon enjoy the benefit of putting the endurance work in the "bank" and get a head tart on the new year ahead.
Bill Riley lives in Marston.,; Mills , Massachusetts and has won everal National and World Cham
pionships as well as selling the World Record/or the Ironman distance in his age group (10:33:39, 55-59). •
gerious problem. the FDA has ap
proved a partame for baked goods. Whether you haveevere peri
enced any of the ymptom relating to artificial we tener or not. you will be better off avoiding them whenever po ibl. However if you are aceu tomed to using them already, at lea t avoid a partame in heated form, i.e. added to coffee or tea, in baked good and u h. You hould al 0 try not to conorne large quantitie of it in co ld
drink. The be t approach i to moderate your ugar intake as much as po ible, using natural weeteners like raw sugar honey, rice yrup and date ugar to wee ten your food and drinks. •
4
CmCKEN RICE SOUP
GREDIENT : - 3 quart (12 cup ) water - I cup chopped onion - I cup chopped ce lery - 1cup chopped carrot - 2 bay leav - 2 cloves garl ic - I table poon dried ba illeave . - I tea poon alt - 1/4 teaspoon fresh
ground pepper - I chicken brea t,
halved and skinned - II cup white rice
I n. p ZD chini (chopped) or ummer qua h
- 1/2 cup par ley
PREP ARATI O : Combine first 9 ingredients in large auce pan . Bring to a boil and simmer for 10 minute. Add chicken breast and irnmer, covered for 20 minutes. R move breast and et a ide to cool. Add rice and cook for 15minute . Shred chicken meat from bone. Add chicken meat zucchini and par ley to oup. Bring to a rapid boil for 1 minute then remove from heat. Serve. adding alt and pepper to suit your taste. Make about 8 ervi ng .
utr it ional lnformation Per Serving:
Calorie 78 Protein 8 gram Carbohydrates 9 gram Fat 6 gram
WARM BREAD SAL AD
I GREDIEN S: - 6 cups who le wheat bread.
cut into 1 inch cube - J cup liced purp le onion - 2/3 cup olive (Greek) - 1/2 cup undried tomatoes - 1/4 cup capers (optional) - I cup feta chee e
cut into 1/2 inch cube - 5 loves gar lic - 2 table poons olive oil - 2 table poon bal amic
or red wine vinegar
REP RATIO : Put all ingredie nt in a large bowl and mix gently . Sprinkle oil and vinegar on top and pour into a ca erole di h. Bake at 350 degrees for 25 minute •or in amicrowave on medium for 5 minutes and erve . Mak 4 erving .
ut riti onal Inform ati on Per erv ing :
Calories 422 Protein 15.4 gram Carbohydrate .45.8 gram Fat 18.4 gram
EWSFLASH The bigge t new. of 1995 for
Hansen & Fra nk. Inc. i the fact that ed Overend and Mike Eng leman will fina lly b going public with thei r use of the E-CAPS sport . upplement . Mik and Ned
will grace the cover of our 1995 brochure and we will be able to
te ll their torie to the whole cycl ing commu nity.
Road racer will be to ld that
Mike Engl man ha u ed RACE CAP and ENDURO CAPS contin uou Iy ince 1987. We got Mike
to try them on the Nevada City to Squaw Valley tage , one of the toug hest tages of the Coor Classic that year . Whether it wa a
cornplete coincid nee or not, Mike
won that rage fini hing evera l minute ahead of eeond place. From that ay on. there wa no doubt in Mike' mind that E-CAP were the upplements he would
chao e to help with the rigo r of
profe iona l r ad racing. Although Ned' first experi
ence with E-eAPS wa not a dra
matic. he di covered RACE CAPS and ENDURO CAPS in the beginning of tbe 1989 season and ha not t pped taking them inee.
Again. whether by coincidence or not. Ned won the NORBA National Cham pion hip that year a well as '90. '91, '92 and a Wo rld
Champion hip in 1990. Ned will
tum 40 this eason and i. till conidered a contender at every race he
enters. A you might imagine we are
very excited to have the e two exceptional athlete as poke men for the E-CAPS product.
5
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End II ran Cl' NcW S
The objective of Endurance New is to provid you , the eriou endurance athlete, with a valuable re ource that you will find to be informative educa tiona l, thought provoking and helpful in your ongoing pur uit of optimum performance and health.
Endurance New featu re in ightful art icle on diet, nutritio n trai ning and other topic of intere t to endu rance athlet - Written by myse lfas well as professional and eli te amateur athlete .a nd other expert in tbe area of nutrition and exerc i e. In addition. EN will include art icle highlighting new and exi ting E-CA PS products and bow to get the rna imum benefits from them.
j\ ,lis s io n Stat e In en t
In reading this and future i . ue , please remem ber tha t the view expre sed in thi. publicat ion will alway be biased in favor of a hea lthy diet. hard tra ining that emphasizes qua lity ov r quantity, and prudent suppleme ntatio n to improve health and performance. But above all. we at Endurance News believe there are no hort cut , and success can onJy come from hard work.
Brian Frank Editor
Lega l di claimer: The contents of Endurance News are Dot intended to provide medica l advice to individual . For medical advice. plea e conult a licen ed physician. •
ENDURANCE NEWS 3333 Vincent Road, #203 Pleasant Hill.CA 94523 1-800-336-1977
IN THIS ISSUE: • Artificial Sweeteners (Aspartame)
• WInter TraIning
• ReflectIons on TurnIng 40 and Chromate
• MSG • Readers Comments on ENERGY SURGE
• Healthy Recipes: ChIcken Rice Soup & Warm Bread Salad
• News Flash
Bulk Rate U.S. Postage
PAID Conco rd, CA
Perm it No. 316
6